Rugby League/Union Program

Robotham Athletic Performance

Rugby

Coach

Jack Robotham

The rugby/rugby league program is designed to take the guess work out of training. That is where I can help, with over 8 years of experience working in strength and conditioning working with a number of professional NRL/NRLW athletes across multiple clubs and running a schoolboy rugby union GPS program.

This program is designed by a professional strength and conditioning coach who will provide you with an elite 3 day a week program throughout your season to maximise your potential on the field.

This program is updated weekly depending on the phase of your season and built specifically for the Australian rugby league/union season, this program will help you develop the strength, power, conditioning and speed you need to maximise your performance.

It's time to stop guessing.

Use the same principles and programs that have helped countless rugby league/union athletes perform at the highest level.

$30 / mo

Get Rugby League/Union Program

Sport specific

Tried and tested sport specific training. Programs used to create NRL, NRLW, schoolboy and premier grade rugby players. You want to play at the highest level, you need to train at the highest level.

Strength & Power Development.

Strength training for rugby league/union is more than just jumping in the gym and lifting weights. If you want elite results you need to Lift with intensity and intent. This program will provide you with direction and specific targets to ensure strength and power development.

Take the guess work out of training,

Following the rugby-league program to take the guess work out of training. This structured program is designed to improve your athletic capabilities with guided training, individual targets and addresses sport specific qualities required for rugby sports.

Proven track record

This program has been used by multiple rugby league/union players playing at the highest level of their sport.

Data driven

Training that is data driven is successful training. Using basic training principles done well is the key to success. Working through this program you will receive individual targets based on your strength and power profile and initial testing. Testing is something that is key to this program to ensure success, maxamising your performance.

Features

Programming 4 days per week

Training programmed 4 days a week across the gym and the field.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Full gym // Markers

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

wk 1 - Day 1

Banded shoulder dislocations

2 x 10

Shoulder TYI

2 x 4

Push up + Rotation

2 x 4

Hanging scap retraction

2 x 10

Drop catch push up

2 x 6

Tall to short landing

2 x 6

Wall drill - single switch

2 x 6

Barbell Deadlift

6, 5, 4, 6, 5, 4 @ 65, 70, 80, 75, 80, 85 %

S/L calf raise

4 x 10

Barbell Bench Press

6, 5, 4, 6, 5, 4 @ 65, 70, 80, 75, 80, 85 %

1-Arm DB Row

10, 10, 8, 8

Weighted push up

3 x 12

Feet Elevated Inverted Row

3 x 12

Alternating DB Hammer Curl

3 x 12

Tuesday

Off-Feet Conditioning

Conditioning

Aerobic bike 1

Full aerobic bike session 1 warm up. 5 min build - level 4 - RPM 70-90 1 min recovery - level 1 - RPM - 70 Main set 5 min - level 3 - RPM 80-90 2 min recovery - level 1 - RPM 70 5 min - level 3 - RPM 70-90 2 min recovery - level 1 - RPM 70 5 min - level 3 - RPM - 70-90 2 min recovery - level 1 - RPM 70

Wednesday

wk 1 - Day 2

Hanging scap retraction

2 x 10

Push up + Rotation

2 x 4

Shoulder TYI

2 x 4

Banded shoulder dislocations

2 x 10

Med Ball Slam

2 x 6

Med Ball Rotational Throw

2 x 13.2276

A March Hands on Hips

2 x 6

Back Squat

6, 5, 4, 6, 5, 4 @ 65, 70, 80, 75, 80, 85 %

Copenhagen

4 x 1 @ 0:15

Bench pull

6, 5, 4, 6, 5, 4 @ 65, 70, 80, 75, 80, 85 %

One-Arm DB Bench Press

10, 10, 8, 8

DB Split squat

3 x 12

Seated DB Shoulder Press

3 x 12

Tricep Pushdown

3 x 12

Friday

wk 1 - Day 3

Goblet Squat

2 x 6

Crab Walk

2 x 10

Overhead Reverse Lunge

2 x 6

Pigeon Stretch

2 x 1 @ 0:30

Lateral hop and hold

2 x 6

Rocket jump

2 x 4

Hang Clean Pull

5 x 5

Broad Jump

4 x 2

DB Step Up

6, 5, 4, 6, 5, 4 @ 65, 70, 80, 75, 80, 85 %

Chin-Up

10, 10, 8, 8

Barbell Upright Row

3 x 12

Single Leg RDL

3 x 12

Hollow Rock

3 x 12

Saturday

WK 1 - Day 4 - Running

Leg Swings

2 x 10

Walk High Knee

2 x 10

High Knee run

2 x 10

Side Shuffle

2 x 10

S/L RDL to hip lock

2 x 10

Pogo Jump

2 x 20

Bound & stick

2 x 5

Tall to short landing

2 x 5

Wall drill - single switch

2 x 4

Wall drill - Load & explode

2 x 4

A-Skip

2 x 20

Falling Starts

1 x 3 @ 10

2 Point Start

1 x 2 @ 15

Go Cruise Go

1 x 4 @ 100

4 minute run

2 x 1

Coach

More from Robotham Athletic Performance

Jack Robotham

8 years experience working in high performance sport. Leading Strength and conditioning programs for multiple sporting clubs and schools. Lead Strength & Conditioning coach - Toowoomba Grammar School. Head of athletic performance - Burleigh Bears Female Pathways. Lead Strength and conditioning coach - Burleigh Bears Colts U21/s. Academy Strength and conditioning coach - Gold Coast Titans

Start now!

If you want to make a difference in your team, its not to late to start. It begins now!

Get Rugby League/Union Program

FAQs

Does this program work for in-season training?

Yes! The Rugby League/Union program is designed for the Australian Rugby league/Union calendar, training will change based on the phase of the season and which qualities are required.

Do I need to have access to a gym?

Yes. You will need access to a gym, be this commercial gym of purpose built facility you will need a gym to complete this program.

Do I need to have gym experience?

Yes, you will need some strength training experience. Each exercise programmed can be regressed based on your ability and each exercise will have an instructional video provided.

What if I miss a session?

This program is designed specifically to be adaptable with a suggested training schedule, but a missed session or modified weekly plan certainly will not derail your progress. It will work with, not against, your other commitments.

What age can i begin this program?

This program is targeted at high school athletes all the way through to elite professional athletes. Regardless of your age you will benefit from this program.

How can i get more information about my program?

You can contact me directly through my coaching page. https://www.instagram.com/robotham.athleticperformance/

The Proof

Burleigh Bears BMD QRLW

2023 QRLW premiers

Verified Athlete

"Using the off-season rugby league program prepared this team for success in their 2023 season."

Burleigh Bears HDC Colts

2023 HDC finalists

Verified Athlete

"The Burleigh Bears HDC Colts used the off-season, pre-season and in-season rugby league program to dominate their season."

Toowoomba Grammar School Rugby

2022 QLD GPS runners up.

Verified Athlete

"Using the rugby union program to develop athletic qualities like strength, power, speed & conditioning assisted the squad in achieving success in their season."

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Rugby League/Union Program